In the 10 week training cycle leading up to this he only went 90% or more of his previous max for 2 weeks. However, since the training cycle was based on a very conservative number, he never crossed 87% of his true max the entire cycle. A PR is a nice surprise when you haven’t been training very close to it. The stronger you are and the older you are the less you can play with near max weights on a regular basis. Train smart and you can continue to progress.
6 thoughts on “Cena 487lbs Bench PR”
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What was the 10 week workout routine he used leading up to this?
Way too long long to type out and wouldn’t be beneficial to anyone besides something to read as it was designed specifically for him.
Quick question for you, I have seen in a recent WWE Documentary that John is doing an Olympic style workout routine that uses a lot of compound lifts. I read in the previous comments that you can’t post the whole routine, but do you recommend somewhere reliable I could get an example of a similar Olympic Style routine that he does with examples of the exercises? I am really sorry for the inconvenience, I am just interested in differentiating my routine and I really wanted to give it a try but I don’t really know where to start.
Thank you in advance for your time!
As mentioned before it is for him so the exercises and rep ranges change based on his needs. It isn’t based off a template of any program. A basic idea is 2 days per week on upper body stuff, 2 days per week on lower body/Olympic stuff. Exercises aren’t anything strange. The usual snatches, cleans, pulls, etc. depending on the workout phase.
Hey Rob enjoyed the post, I was wondering if you prescribe a higher volume or higher intensity style workout for a bodybuilding client and why?
That is really dependent on the client. What they enjoy/respond to best. On the most basic level I think bodybuilders should train with a variety of rep ranges/rest periods. If someone trains with 8-12 reps for most of the year I think at least a few phases of lower reps, heavier weight and longer rest can benefit even a bodybuilder in the long run.